Running workouts

The 25-Minute Workout I Give My Multi-Sport Athletes Ep. 68

New episode! I'm sharing a workout I built specifically for one of my athletes, Anthony, he plays both baseball and basketball, so this one's designed to hit what both sports actually ask of him: an engine that doesn't fade late in the game, plus the explosive, repeatable speed you need for a stolen base or a fast break. 25 minutes, start to finish. 5-minute warm-up, a 15-minute tempo run (steady effort into some fast/recovery intervals), and finishing with short max-effort sprints; hill or treadmill, your call. I coach you through the whole thing in real time, just like I would on the track with Anthony. If you're a coach, a parent, or you've got an athlete in your life who could use a session like this, send them this episode. Easy to hit play and follow along, no equipment list, no overthinking it. And if you want more of this kind of stuff, come find me on Instagram @aliciasfitness, that's where I post the extra training tips and behind-the-scenes stuff that doesn't make it into the episodes.

No Time to Run? Press Play. (25-Minute Coached Run) |ep 67

Short on time? Good. We don't need an hour today. This 25-minute coached run is designed to give you a purposeful, efficient training session when life is busy and you still want to get better at running. We'll start with 5 minutes easy, then tackle 5 rounds of 2 minutes steady + 1 minute strong, followed by a 5-minute cooldown. You'll work on changing gears, running strong without sprinting, recovering while moving, and building speed endurance, all in just 25 minutes. The goal isn't to completely destroy yourself. It's to prove that you can make progress with the time you actually have. So press play, check your surroundings, lace up, and let's get to work. Your workout: 🏃 5 min easy warm-up 🔥 5 x (2 min steady + 1 min strong) 🧘 5 min easy cooldown ⏱️ Total: 25 minutes If this run gets you moving, share it to your Instagram story and tag @AliciasFitness, leave a comment with how it went, and send it to the friend who always says they "don't have time" to run. You don't need an hour. You need a plan.

Why You’re Training Hard But Still Not Getting Faster #63

If you feel like you’re training hard but your pace just isn’t improving, this episode is for you. In today’s session, Coach Alicia breaks down one of the most common endurance training frustrations: working harder without actually getting faster. We’ll dive into why this happens, what most runners are getting wrong in their weekly training structure, and how to finally break through that performance plateau. You’ll learn the difference between easy Zone 2 running, controlled threshold work, and the mistake of living in the “grey zone” where you’re always tired but never truly adapting. Coach Alicia also shares real coaching insight, athlete patterns she sees every day, and the simple shifts that lead to real endurance gains. This episode includes a guided workout designed to help you feel the difference between aerobic development and true intensity

EP 65: How to Run a Faster 5K: Guided Speed Workout + Coaching Cues

In this episode of Running Workouts, Coach Alicia guides you through a complete speed-focused training session designed to help you become a stronger, more efficient runner. You’ll learn what true 5K effort should feel like, how to use breathing to stay in control when the pace picks up, and why drills, strides, and proper pacing are essential for getting faster. This workout includes: • Easy warm-up run • Running drills • Strides • 8 x 2-minute intervals at 5K effort • Recovery jogs with coaching cues throughout • Cool down and key takeaways Along the way, you’ll learn: • How to identify your 5K effort using RPE, pace, and heart rate • Breathing strategies for faster running • Common mistakes runners make when trying to improve their 5K • Form cues to help you run efficiently • Mental strategies for handling discomfort and finishing strong Whether you’re chasing a new PR, preparing for an upcoming race, or simply looking to become a stronger runner, this workout will help you build the skills and confidence needed to run your best 5K. Follow on Instagram here

20 min Treadmill Tempo Intervals

Settle in, find your rhythm, and build your strength from the inside out. In this 20-minute treadmill session, Coach Alicia Phillips guides you through a smooth, structured tempo run designed to boost stamina and control. With progressive intervals and just the right amount of recovery, you’ll learn how to hold your effort, find flow, and finish strong. As the seasons shift, Alicia shares why treadmill running isn’t just a backup plan it’s a powerful training tool that sharpens focus and form when the weather turns. Perfect for intermediate runners ready to level up and stay consistent year-round. Workout Breakdown: • 4-min warm-up • 14-min tempo intervals with recoveries • 2-min cool down

• Transcript

Ep 66 Zone 2 / Zone 3 Endurance Intervals

This week's guided run is all about building real aerobic endurance — 6 minutes at a comfortable, sustainable Zone 2 effort, followed by a 1-minute push into Zone 3, repeated seven times. It's a full hour of coaching throughout: form cues to keep your stride efficient, a motivational story to carry you through the midpoint, and one simple takeaway you can apply to every run after this one — not just today's. Whether you're on the treadmill or hitting the pavement, hit play and let's get to work. 📲 Follow along and join the community on Instagram: https://www.instagram.com/aliciasfitness/ Motivation pod episode- https://podcasts.apple.com/us/podcast/mastering-motivation-how-to-keep-training-when-life/id1855161541?i=1000779234731 Handheld water bottle on Amazon https://amzn.to/3TGavgz

HYROX-Inspired 45-Minute Threshold Run |ep. 61

This one is spicy 🔥 In today’s episode, we’re taking on a 45-minute HYROX-inspired run designed to build strength, speed, and serious endurance, even if you’re not training for HYROX. This is a threshold-focused workout with layered intervals that challenge your ability to: * Hold a strong, “comfortably hard” pace * Shift gears under fatigue * Recover quickly and get back to work You’ll move through a structured warm-up, a dynamic main set packed with challenging, hard, and very hard efforts, and finish with a final push that simulates that race-day grind. Along the way, I’ll coach you through: * What threshold pace actually feels like (and why it matters) * How to pace using effort vs. numbers * Form cues to stay efficient as fatigue builds * And how this style of training translates to both HYROX racing and endurance performance Follow on Instagram: https://www.instagram.com/aliciasfitness/

• Transcript

Walk, Jog, Build: The Smarter Way to Get Faster ep 60

Think walk/jog runs are just for beginners? Think again. Follow on Instagram: https://www.instagram.com/aliciasfitness/ In this episode, Coach Alicia guides you through a 40-minute outdoor walk/jog workout designed to build endurance, boost confidence, and keep your body injury-free. Whether you’re new to running, returning after time off, or simply looking to train smarter, not harder, this session meets you where you are. You’ll move through intentional intervals that gradually build from short jogs to longer efforts, all while learning how to manage your effort, improve your form, and actually enjoy the process. We’ll cover: • Why walk breaks are a powerful training tool (not a setback) • How to find the right effort using feel, not pace • Form cues to help you run more efficiently outdoors • How to use this workout as a foundation for long-term progress

• Transcript

Winter Running: Stay Consistent, Stay Strong

In this 30-minute audio-coached run, we’re embracing the elements and turning your winter miles into an opportunity to get stronger, smarter, and more efficient. Whether you’re running outdoors in the cold or hitting the treadmill, this session blends easy endurance with light pickups to keep your legs engaged and your mindset sharp. Along the way, you’ll learn how to: • Dress appropriately for cold-weather runs (in both °F and °C) • Adjust your pacing and expectations in snow and wind • Improve running form and traction on slick surfaces • Fuel and hydrate properly- even when you don’t feel thirsty • Stay safe, warm, and consistent all winter long This isn’t just a workout- it’s a lesson in adapting to conditions, building durability, and showing up when it’s hardest. Because the athletes who stay consistent through winter don’t just maintain fitness… they level up.

• Transcript

25 Min Interval Run Learning to Change Gears (Spicy) #57

This 25 minute audio-coached run is all about effort contrast—learning how to move smoothly between “comfortably hard” and “very hard” without losing form or control. You’ll work through a ladder-style interval set where each round blends RPE 7 (semi-hard) with RPE 9 (very hard) efforts, followed by short, active recoveries. The balance shifts each interval, challenging your legs, lungs, and mindset in a powerful but approachable way. Perfect for treadmill or outdoor runners, this workout includes: • Clear RPE-based coaching • Treadmill + outdoor pace guidance • Education on why changing gears matters for racing and training • Motivation to stay strong when discomfort shows up Whether you’re training for a race or just want to feel faster and more confident, this run will teach you how to stay in control—and then surge when it counts. 🎧 Lace up, press play, and learn how to change gears.

• Transcript

Playing With Pace Learning Your Gears in a 60-Minute Run #56

What if you didn’t just run faster… but learned how to control your pace when it matters most? Follow on Instagram In Episode #56, Coach Alicia guides you through a 60-minute audio-coached run designed to help you confidently shift between easy, challenging, and hard efforts—even when fatigue sets in. This workout blends: • A purposeful warm-up with striders • Progressive intervals at 10K and 5K effort • Strength-building incline work • Real-time coaching cues, pacing education, and mindset strategies You’ll practice staying relaxed at speed, holding form under pressure, and finishing strong—skills that translate directly to race day and everyday training. Whether you’re training for a 10K, half marathon, or just want to feel more in control of your running, this episode teaches you how to find your gears and trust them. 🎙️ You’ll learn: ✔️ How to distinguish effort vs. pace ✔️ When to push—and when to stay patient ✔️ How to stay mentally strong late in a workout ✔️ Why learning pace control builds long-term confidence Perfect for: treadmill or outdoor runners, intermediate athletes, and anyone ready to level up their training with smart structure and real coaching.

• Transcript

#55 The New Year Reset Run

This 45-minute guided running workout is your post-holiday reset and your bridge into the New Year. Designed for treadmill or outdoor running, this session focuses on building momentum—not burnout—with progressive pacing, controlled surges, and mindset-driven coaching. You’ll be guided minute by minute using effort-based cues, with both mile and kilometer pacing suggestions to meet you wherever you’re running. Along the way, we’ll cover: • How to rebuild consistency after the holidays • Why sustainable effort beats all-out intensity • Simple cadence and form cues to run more efficiently • How to set yourself up for a strong, balanced New Year of running This run is about showing up, finding rhythm again, and remembering that you don’t start January from zero—you start with experience. Perfect for runners easing back in, building confidence, or setting the tone for a healthier, happier year ahead.

• Transcript

#54 Treadmill Intervals 30 min

This guided run uses RPE (Rate of Perceived Exertion), heart-rate zones, and pace cues in both miles and kilometers, making it accessible whether you’re running indoors, outdoors, or tuning in from anywhere in the world. Throughout the workout, Coach Alicia introduces the 4 F’s framework — Fun, Fitness, Financial, and Family — and shares how these pillars are shaping her 2026 goals and the vision behind The Endurance Balance podcast. What you’ll experience in this run: • A progressive warm-up with striders • Tempo and moderate-hard efforts guided by feel • Creative pace changes to keep the run engaging • One powerful “commitment minute” • A controlled cool-down to finish strong • Coaching cues focused on balance, intention, and sustainable endurance This run is perfect for athletes who want structure without pressure, fitness without burnout, and training that supports real life. 🎧 Best for: treadmill running, indoor training, or steady endurance days 🏃‍♀️ Duration: 30 minutes ❤️ Focus: RPE, heart-rate awareness, and balanced endurance

• Transcript

Hill Power & Pace 20-Minute Advanced Treadmill Run

Climb stronger. Run faster. Build power. In this advanced 20-minute treadmill session, Coach Alicia Phillips leads you through hill repeats and speed surges designed to build lower-body strength, aerobic capacity, and mental grit. You’ll train with intention mastering both the climb and the recovery. Between efforts, Alicia dives into why hill training is one of the most effective ways to develop running efficiency and endurance and why adding incline on the treadmill can transform your power, form, and race-day performance. Workout Breakdown: • 3-min warm-up • 15-min of incline intervals + speed work • 2-min cool down

• Transcript

#51 Run/Walk Reset 1:1 Intervals for Every Runner

Whether you’re coming back from a race, rebuilding your routine, or simply craving a low-pressure day, this 50-minute Run/Walk Reset is for you. Join Coach Alicia Phillips for a guided 1:1 interval run that balances effort and recovery , one minute running, one minute walking, to build endurance, improve efficiency, and leave you feeling refreshed, not fatigued. Throughout this episode, Alicia shares practical coaching cues, mindset reminders, and the science behind the run/walk method — helping you reconnect with your rhythm, tune into your body, and rediscover the joy of movement. Perfect for: ✅ Post-race recovery ✅ Returning to running after time off ✅ Building aerobic fitness ✅ Runners of all levels Press play, find your pace, and reset your stride Follow on Instagram

• Transcript

#50 My Marathon Story

In this special episode, Coach Alicia takes you behind the scenes of her very first marathon , the Wineglass Marathon. From the final week of training and pre-race nerves to the early miles, the wall, and that unforgettable finish line moment, Alicia shares it all: the highs, the struggles, and everything in between. You’ll hear her honest reflections on what it’s really like to go 26.2 for the first time, her pacing and splits (including a strong 1:55 half and a 4:05 finish), and what she learned about herself when the miles got tough. Whether you’re dreaming of your first marathon, training for your next PR, or just love the magic of race day, this is a story of endurance, mindset, and what happens when you refuse to give up. Stick around to the end for a peek into what’s next — because this finish line is just the beginning. 🎽 Finish Time: 4:05:00 🏃‍♀️ Average Pace: 9:23/mi (5:50/km) 📍 Race: Wineglass Marathon Marathon Playlist Epic Hike was Watkins Glen about 30 minutes from Corning. Follow on Instagram

• Transcript

15-Minute Uphill Treadmill Run

This guided 15-minute treadmill run takes you uphill while keeping your effort steady in Zone 2. Designed as a post-workout add-on, this session helps you build strength in your glutes, hamstrings, and calves, improve running efficiency, and reduce impact on your joints, all without leaving your aerobic training zone. Even if you’re training for a flat race, the benefits of hill running carry over to smoother, stronger running on any terrain. Perfect for runners short on time, looking for strength without the weight room, or wanting an endurance boost. We’ll focus on form, rhythm, and relaxed effort, finishing the session feeling stronger, not spent. Lace up, hop on the treadmill, and let’s climb together.

• Transcript

#48 The Long Run

Join Coach Alicia for a one-hour and fifteen-minute guided endurance run designed to build aerobic strength, sharpen running form, and keep you motivated from start to finish. After a dynamic warm-up with running drills, you’ll ease into a steady Zone 2 effort for 55 minutes — the sweet spot for endurance development. The run finishes with four fast striders to train leg turnover and efficiency before cooling down. Throughout the workout, Coach Alicia weaves in form cues, motivation, and education — from cadence and running economy to fueling, gear, seasons of life, and resetting goals. Whether you’re training for your next race or simply building your running base, this session will leave you feeling stronger, smoother, and ready for what’s ahead. Follow on Instagram

• Transcript

#47 Find Your 10K Rhythm: Threshold Training Run

Ready to lock into your 10K pace and feel what threshold running is all about? In this 45-minute guided run, Coach Alicia leads you through a smooth 10-minute warm-up, four short striders to wake up your legs, and then a focused main set: 4 x 4-minute efforts at 10K pace with 2-minute jog recoveries. You’ll finish with a refreshing cool-down to bring the body back to easy. Along the way, you’ll learn what 10K pace really feels like, how to settle into that “comfortably hard” zone where breathing is strong, legs are working, but you’re still in control. Alicia keeps you motivated with cues, storytelling, and pacing insights that help you train both body and mind for race day. Whether you’re preparing for a 10K or just want to build speed and strength, this workout will leave you sharper, more confident, and ready to race. follow on Instagram:

• Transcript

#46 Spicy Pyramid Run + How to Improve Your Running Economy

Ready to feel fast, strong, and efficient? In today’s guided 30-minute run, Coach Alicia leads you through a spicy pyramid interval workout that builds speed, stamina, and mental grit. Whether you’re training for a race or just want to get faster, this session delivers. 💡 Along the way, you’ll learn what running economy really is (spoiler: it’s your body’s fuel efficiency) and how to improve it with smart cues, drills, and training strategies. 🏃‍♀️ Today’s Workout: “Spicy Pyramid Push” * 5-min warm-up with striders * Pyramid intervals (1-2-3-2-1 minutes) at 10K, 5K, and mile pace with 1-minute jog recoveries * 5-7 min cool downTotal time: ~30 minutes 🎓 You’ll Learn: * What running economy is and why it matters more than VO₂ max for most runners * The top 5 ways to improve your running efficiency * Coaching cues to help you stay strong and smooth at every pace Ready to train smarter?Grab Coach Alicia’s 10K training plan designed for runners who want structure, strategy, and success on race day:👉 Download the 10K Plan Here 🎙️ Subscribe and follow for more guided runs, training tips, and coaching support to help you reach your next PR, one stride at a time.

• Transcript